10 mile Time Trial = 26-30 minutes. Number of bike sessions per week available = 3.

This is a Olympic Triathlon bike training plan for the Build phase, lasting 8 weeks. This plan is designed for athletes with a 10 mile Time Trial result of 26-30 minutes who are able to train in this discipline 3 times per week. Duration of the sessions are no more than 2 hours and the maximum volume per week is 6 hours. If you are currently unable to train for 2 hours at a time, then we strongly recommend completing one of our pre season plans.

This plan starts at any time you choose.

For more information on which is the right plan for you, visit www.tritrainingharder.com

The purpose of this session is to work at your lactate threshold. For Long-Course athletes, it should be a bit harder than race pace, and for Short-Course athletes, it will be the same or just a bit easier.Level 4 – Lactate Threshold, 90–105% FTP, 95–105% Threshold HR, 4–5 RPE,---------------Warm Up:Gentle spinning for the first 5 minutes as you get moving and then do a few out the saddle efforts (20 seconds).---------------Main Set:For the rest of the time, work at your lactate threshold. Aim to hold the same effort going up and down hills. Don't let off the power. Try and spend the time in aerobars, getting used to your position. Keep your cadence at 90-100rpm.---------------Cool Down:Stretching, ice and compression.

Sample Day 6

0:40:00

80TSS

HILL REPS

The purpose of this session is to build muscular strength and endurance while also improving bike handling skills. Use a hill which takes about 3-5 minutes to climb. The hill should be steep enough so you can play with different gears on the way up and not need to get out the saddle to climb but safe enough so you can practice descending without the need to stop for lights or roundabouts (if possible). As with all sessions, be mindful of other traffic, but this session in particular as you become more accustomed to the descent.---------------Aim to keep your cadence at 80-100rpm on normal ascents. On any over geared ones, aim to keep your cadence between 60-80rpm. Try and remain seated throughout the whole climb unless specified. Keep your power on the way up the hills at:Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;For other sections, stay in levels:Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;---------------Warm Up:9 mins at L1-L3. Ride out to the hill slowly building the effort every 3 minutes.2 mins at L22 mins at L32 mins at L42 mins at L53 mins at L1 as required---------------Main Set:2x Hill Reps – Work at L5 on the way up the climb and build the confidence on the descent.Start your next rep 5 minutes after reaching the top of the climb.---------------Cool Down:10 mins easy riding at L1-2 home. Then stretch, ice and use compression as required.

The purpose of this session is to develop aerobic endurance and pedalling efficiency. The aim of this session is to ride at a comfortable pace.The effort should be: Level 2 – Endurance, 56–75%FTP, 69–83% Threshold HR, 2–3 RPE---------------Warm up:Spin easy for the first few minutes of your ride as you warm up. Do some out of saddle efforts (10-20 seconds) to get warmed up and then settle into the main set.---------------Main Set:Hold Endurance level 2 for the rest of the duration of the session maintaining a comfortable balance between spinning and pressing the pedals. Cadence 80 - 100rpm.---------------Cool Down:Stretch, compression and ice. If you feel up for it, a gentle jog for a few minutes before stretching will be ideal.

Sample Day 13

0:50:00

100TSS

HILL REPS

The purpose of this session is to build muscular strength and endurance while also improving bike handling skills. Use a hill which takes about 3-5 minutes to climb. The hill should be steep enough so you can play with different gears on the way up and not need to get out the saddle to climb but safe enough so you can practice descending without the need to stop for lights or roundabouts (if possible). As with all sessions, be mindful of other traffic, but this session in particular as you become more accustomed to the descent.---------------Aim to keep your cadence at 80-100rpm on normal ascents. On any over geared ones, aim to keep your cadence between 60-80rpm. Try and remain seated throughout the whole climb unless specified. Keep your power on the way up the hills at:Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE;For other sections, stay in levels:Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE;Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE;Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE;Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE;---------------Warm Up:9 mins at L1-L3. Ride out to the hill slowly building the effort every 3 minutes.2 mins at L22 mins at L32 mins at L42 mins at L53 mins at L1 as required---------------Main Set:3x Hill Reps – Work at L5 on the way up the climb and build the confidence on the descent.Start your next rep 5 minutes after reaching the top of the climb.---------------Cool Down:10 mins easy riding at L1-2 home. Then stretch, ice and use compression as required.